Focus:
Focus on breathing, moving gently, and paying attention to your body. Looking for muscle length & tone here so do not force any positions or push into discomfort. Muscle tension is neurological. Flexibility is a skill, and more about control than forcing it.
Combination:
Do this on a rest day, or to wind down from a hard session.
Instructions:
3 rounds of the below:
Doorway eagle 30 seconds / 5 breaths
Behind-the-back band stretch, 3-4 pulses up/down, hold at top 30 seconds / 5 breaths
Prone eagle 30 seconds / 5 breaths (take care getting into and out of position)
Behind-the-back band stretch, 3-4 pulses up/down, hold bottom 30 seconds / 5 breaths